8th November 2018

CrossFit Kova – CrossFit


200m Jog

:30 Front rack stretch (each side)

:30 OH band stretch (each side)

10 single arm band press (each side)

6 Scarecrows – Pause for 2 seconds at each phase of the movement


3 Sets

3 HPC ( 3 second lower to the knee, 1 second pause at the knee, fast extension and finish, 2 second pause in the catch)

3 Push press ( 2 second pause in the sip)

3 Push Jerk ( 2 second pause in the catch before standing)


For quality:

Partition in any way:

20 Dead ball or sand bag to shoulder

30 Feet to rings

40 Perfect push ups 1 second pause at the top of each rep

* Share the equipment and rotate around ensuring that everything is done really well. Enjoy doing some new movements and challenging your neurological pathways.

Metcon (AMRAP – Reps)


4 Sets:

1 Minute max SOH (60kg/40kg)

1 Minute max hang power cleans (same bar)

3 minutes rest
* This is a relatively heavy metcon and should feel heavy doing it however the struggle should be more of a cardiovascular one rather than a strength limitation.

* The minutes roll straight into each other so be ready.

* Consider that the front rack position will get very tired and make sure you are still moving well even though you are maxing out. If needed drop the bar, take a breath and then continue to cycle the barbell well.

Stimulus Alternatives:

Reduced weight

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